I’m excited to share some of my favourite menstrual/period cramp remedies with you as my 1st post in a 3-part series leading up to Menstrual Hygiene Day on May 28.

Some of the remedies are external, some are food and drink, some are best practices to reduce your cramping, and ultimately, if you can’t function - you turn to medication. Menstruation is one of my all-time favourite topics and I’m so grateful to share some tips with you to make your time of the month more enjoyable…. Or at least less unpleasant.

I'm lucky enough that my cramps don't keep me bed ridden. But that first day - and it’s usually a work day – I struggle through meetings cold-sweating through my blazer, managing bloating, back pain, and general nausea; but as cramp sufferers know, we work through the pain because life doesn’t stop for periods. Although, I wish it did, and it’s worthwhile to take a day-off if you have that luxury. Unfortunately, even for those who do it’s not always obvious before you head to work how your day will play out – in my experience at least.

So fellow menstrual cramp sufferers, here are some things that get me through:

Hot/Cold Pack

Sometimes you need heat and sometimes you need something to quell the heat your body emits while shedding your uterine lining. I find the best two spots are the low back across the hips or below the belly following its curve. If you’re overheating and have naturally cold hands, I find placing them on your lower back also helps.

Essential Oils

Any essential oil company that you know likely has a hormone balancing or pain relieving oils, rubs, or balms. I get my essential oils from Pure Essentials Inc., a woman owned, Alberta based business. I like them because they're super knowledgeable and absolutely sweet.

Anti-inflammatory Foods

Add anti-inflammatory foods like ginger and turmeric into your diet during your period to help manage your cramps. Ginger & Turmeric are two really easy items to add to your every day eating. Ginger is great in tea and Turmeric can be easily added to smoothies and rice.

Herbal Tea

There are specialized PMS/cramping teas (ex: Dr. Yang – I haven’t tried them but when I do I’ll let you know what I think). However, there are a number of other teas that may help you through. This month I tried Fennel tea and it actually helped A LOT! I only had to take 2 Midol pills which is unheard of for me. Fennel is supposed to help with bloating so that makes sense that it could soften cramps as well. You can find a list of 8 different teas that are supposed to help reduce cramping here.

Hydrate

Give your body the life juice it needs to manage this physically draining time.

Try lukewarm or just cold water. It may feel amazing to sip ice-cold water but sipping lukewarm water throughout the day is more hydrating and also helps quell any food cravings you might be having.

Avoid salty foods

I know, I love my salty snacks too, but sodium helps the body retain water and can make you feel more bloated.

SLEEP!

For goodness sake, be sure you’re getting enough sleep. When your body is fighting off an infection you know to give it the rest it needs. Your body's working overtime on your period, give it a break!

Bananas

These beauties help you avoid retaining water and feeling bloated. It’s suggested to eat them leading up to your period but I find it does help a bit if you’re already cramping.

Chocolate

It’s a comfort food. Stick to dark chocolate and don’t over indulge and or you’ll give yourself a stomach ache but chocolate can take your mind off the pain and it releases endorphins which help with pain management.

Midol

I’ve known lots of people who take Advil, Tylenol, Motrin, whatever to ease their cramping pain. I’ve even known women who take Aleve - please don’t do this - Aleve is a once a day medication and it won’t last that long if you have severe cramps. Taking more than the recommended dose of Aleve is particularly dangerous. I’ve always found that Midol works best for me – it’s a menstruation specific pain killer. I use the extra strength kind. My cramps are often bad enough that I’m waiting to take the next dose but I stay the course and make it through.

Release endorphins

I don’t always feel physically able to get up and exercise when I’m already cramping but I try to do it leading up. Even just getting up for a walk around the block can help alleviate cramps, and get the blood moving (literally!) Of course there are more intimate ways to release endorphins – I find doing this the day/night before I expect to be cramping really helps to ease my symptoms.

Livia

This is something I haven’t tried but thought it worth mentioning for those who suffer greatly. This tiny cute machine creates pulses (like a TENS machine) that are supposed to keep your nerves busy so they don’t cramp. The price tag is what’s kept me from trying it out. At $208 USD for 3 months or $12 USD per month it’s a little steep to test out but it does get quite good reviews online. The gel pads are single use so it’s not the most sustainable option but probably better for you than taking medication.

If you have dietary issues: Be extra diligent on your period about eating properly. Your body is trying to manage enough, don’t give your digestive track a reason to revolt.

Everyone’s body is different so please share your struggles and successes! Does anyone have more natural cramping relief tips and tricks? And if you ever want to talk menstruation - I’ve got you!

You can now checkout Part 2: “Reduce Waste. Period.” menstrual products for a more sustainable flow and Part 3: “Happy Menstruating” a Menstrual Hygiene Day reflection.

Remedies for menstrual cramps